My Health Coach Training Program at Integrative Nutrition is nearing an end. As I reflect on everything I’ve learned about myself and my diet over the past year, I’ve noticed that one theme has emerged – inflammation. The topic of inflammation is particularly poignant because inflammation causes illness. Thus, the goal is to eat an anti-inflammatory diet. Thus, the question is, what are the most inflammatory foods? I’ll get to that. But first …
What is an Anti-Inflammatory Diet?
At a basic level, an anti-inflammatory diet includes leafy green vegetables, whole grains, antioxidant-rich foods and omega 3 fats.
People ask me if there is any one diet that I think is best. My response: “No, it depends on the individual.” But as I walked to the subway after work yesterday, I wondered how I could make it even simpler. I asked myself, “what is MY ideal diet”? And, even though I like to think of adding foods in, I fixated on the foods I would eliminate, or my “foe foods.”
“But easier said than done,” I thought, because a New York City lifestyle makes it challenging to eliminate many foods. However, I present my personal list of “foe foods”
The Most Inflammatory Foods
Foe Food: Gluten
How it hurts: Gluten is the protein found in wheat. For many people gluten is hard to digest. For me, it causes bloating, but not for everyone.
Why it’s hard to eliminate: Wheat gluten is in many foods and if you dine out often, it’s hard to avoid. While “gluten-free” options exist, they can be highly processed and contain other foe ingredients like sugar and dairy.
Foe Food: Wine and Beer (except an occasional glass of red)
How it hurts: The ’empty’ calories in wine and beer add up. The sugars in wine can cause inflammation. However, an occasional glass of red wine with a meal has been proven to have the opposite effect.
Why it’s hard to eliminate: Bars and restaurants are an integral part of a typical New Yorker’s social life. For me, I prefer the taste of wine and some beers over that of “better” choices like vodka.
Foe Food: Sugar
How it hurts: Refined sugar is highly inflammatory. It spikes blood sugar and makes insulin levels unstable. Fluctuations in blood sugar and insulin can lead to weight gain. It can also permanently alter insulin levels causing insulin resistance, a primary cause of diabetes.
Why it’s hard to eliminate: Again, sugar is in everything from peanut butter to yogurt and you may not even be aware you’re eating it. The standard American diet and lifestyle is typically high in salt and low in water, a combination that promotes sugar cravings. Also, most people don’t get enough sleep and rely on sugar for an energy boost. Besides, who hasn’t succumbed to the cupcake craze?
Foe Food: Meat
How it hurts: High levels of saturated fat in red meat can lead to heart disease. Moreover, the factory farming involved in meat production harms not only to the animal itself but also the environment.
Why it’s hard to eliminate: In this case, it’s not the right choice for everyone to eliminate meat but cutting back may be just as difficult. Alternative sources of protein aren’t always readily available. Having been a vegetarian for 18 years, this is the easy one for me but I’ve had to make a concerted effort to educate myself and seek out healthy sources of protein that work well with my chosen way of eating.
Foe Food: Dairy
How it hurts: Dairy is also high in disease-causing saturated fat. Many people also experiences skin problems when they eat dairy. For others, it triggers an allergic reaction that exacerbates mucus production. Moreover, the hormones often given to dairy cows are particularly dangerous for humans.
Why it’s hard to eliminate: There’s just something about cheese! Peronally, I love high quality cheese and I know I’m not the only one! Moreover, Americans are accustomed to believing that dairy– in any form– is a good source of calcium or protein.
What Can We Do?
Given that the worst foods for us may be the most difficult to eliminate, what can we do?
- Be Mindful: Get in touch with your body and pay attention to how what you eat affects you. What are your foe foods? Do they trigger physical and emotional responses?
- Start Small: Don’t feel like you have to go all or nothing. Some days — or weeks for that matter — are better than others. Be gentle with yourself and incorporate small changes that add up over time.
- Aim for Quality: Look for high quality, organic meat and dairy products that are antibiotic-free. Raw cheeses from mountainous regions and grass-fed meats are the best choices.
- Have a Back-up Plan: Have an uncontrollable sugar craving? Is wine your drink of choice when out with friends? Have a handful of ways to get your fix with a healthier habit. For example, if you want a cookie, grab a healthier alternative. If you like wine, alternate drinking one glass of wine with a full glass of water throughout the night or try a wine spritzer of half wine half seltzer. You’ll consume half the calories you would otherwise and the water aids hydration, which we often forget about when drinking.
- Get Support: Don’t go it alone. Get support from a friend or loved one who has the same health goals. And of course, working with a health coach who understands your challenges can keep you accountable for achieving your goals.
What are your foe foods and how have you successfully cut back or eliminated the most inflammatory foods from your diet?
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